Lie flat on the back with legs and feet together, arms at the sides and placed beside the thighs. Keeping the legs straight, while inhaling slowly, raise them to 30*, 60*and then to 90*slightly pausing at each stage. While exhaling push the legs further over and above the head and then beyond, so that the toes touch the floor (without bending the knees). Stretch the legs as far as possible so that the chin presses tightly against the chest. Then raise the hands and try to hold the toes. Retain the pose from 10 seconds to 3 minutes. Breathe normally while inhailing. Straighten the legs while exhaling, return to the starting position.
Precaution: Hernia,high blood pressure, ulcer and cervical spondylosis patients should avoid this asana.
Benefits: Improves digestion and strengthens the spine. Helps in asthma, diabetes, menstrual disorder and constipation.